Best Tips for Beating Depression

If one wishes to recover from depression, they need to take action. However, it is a Catch-22 situation when one does not wish to take any steps in order to get out of the depression for being in a depressed state of mind. When one is depressed they do not want to think of the things that they need to do. Even if they realize the need to take action, even getting up and taking a bath, eating food or meeting friends seem like an effort for them. The activities that can help one to get out of depression are the things that one finds most difficult to  do. However, as such things are not impossible, one needs to culminate the energy and the motivation to do the following simple activities which will help one to get out of depression.

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Cultivating Supportive Relationships

The first step that needs to be taken in order to recover from depression is to start off with small goals. As one starts with small goals and achieves them, they will slowly build from there. Even if one feels exhausted, they can take a short walk round the block or make a phone call to feel better. In order to get out of depression it is important to cultivate supportive relationships. It is very difficult to get out of a depressive state if one is alone. Getting social support plays a great role in helping to lift the fog of depression. Often, one may feel ashamed, guilty or not emotionally ready to face friends and family members and to talk about what happened. One needs to realize that such feelings are the direct effects of depression and one needs the support of loved ones to get out of such a state.

• Turning To Family Members And Friends Whom One Can Trust – You need to reach out to the ones you love and trust and share your experiences with them. Seek their help and support or their presence around you.
• Keeping Up With Social Activities – When one is depressed they feel comfortable being alone or in a shell. However, being around other people can be therapeutic.
• Join A Support Group – If you do not have family or friends to support you, it would be best to join a support group. There are many support groups which hold discussions on depression and how to deal with it. Simply being in such a group and hearing others talk about their feelings will help to alleviate your sense of isolation.

Stop The Negative Thoughts

When you are depressed you tend to put a negative spin to everything. That would include the way you see yourself, the situations you face, expectations from the future and others. It is vital to break out of the pessimistic frame of mind in order to get out of depression.
How to challenge negative thinking processes:

• Think Beyond Yourself – One should stop being harsh on themselves. It is necessary to have a more balanced approach towards oneself.
• Allow Yourself To Be Less Than Perfect – Many people who suffer from depression are perfectionists. They have high standards for themselves and they beat themselves up if they fail to meet them. This is a form of self-imposed stress that has to be negated by being more lenient on oneself.
• Socializing With Positive Minded People – There are many who look at the bright side of things and are optimistic. One should try and adopt such optimism even in bleak situations in order to feel lighter at heart.
• Keeping A Log Of Negative Thoughts – One should write down their negative thoughts in a journal. That way one can review their feelings even in a positive frame of mind. At such a time one can evaluate such feelings and understand whether there is much objectivity about such feelings.

Taking Care Of Oneself

It is vital to take care of oneself in order to overcome depression. That includes many activities that one needs to inculcate daily to get out of the depressive state of mind.

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• Getting Eight Hours Of Sleep – One might be sleeping too much or too little. It is important to get eight hours of sleep and not less than that when one is depressed.
• Exposure To Sunlight – It is important to get sunlight which has a positive effect on the mood. You could sit outside in the verandah or patio, take a short walk or sit at a park bench. Getting at least 15 minutes of sunlight is good for getting one’s mood lifted.
• Keeping Stress At Bay – When one is depressed, they should not take on heavy work or stressful work schedules. At such a time concentration is low for which one may not be able to perform well in their work.
• Taking Up Relaxing Habits – Trying yoga or going for a walk, trying meditation, taking up a hobby will help one to relax as well as get into a more positive frame of mind.

Suffering from depression? Wondering how to get out of it? The above mentioned self help tips will surely help on to get out of such a state.

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How to overcome sleeplessness

There are many ways on how you can get better sleep. You can try any of the below methods to get some good sleep. Treatment for sleepless ness or insomnia can be made by following the below tips. Sleeplessness leads you to tiredness, confusion and restlessness. A good sound sleep is essential to keep you active in your daily routine. A few tips to gain good sleep.

- Maintain strict timings on your sleep. Ensure that you go to sleep at the same time everyday. Also get up at the same time. This will help your body and mind to regularize your sleep.

- Have a light snack before going to bed. Do not take spicy food or excessive sweets. Help your digestive system by taking light snacks like a few slices of bread or some cereal. This will reduce the pressure on your digestive system which will allow you to sleep peacefully and will not disturb you trying to digest food.

- Avoid nicotine... or atleast ensure that you do not consume any kind of nicotine atleast 5-6 hours before you go to bed.

- Many people have the habit of taking alcohol and assume that this gives better sleep. This is not true and also this could lead to complications. Usually, you will have disturbed sleep after consuming Alcohol. Avoid Alcohol atleast for 5-6 hours befor you go to sleep.

- Try taking milk before going to bed. You can also take some malt beverages which normally helps in having good sleep. Always ensure that you dont go to bed hungry.

- Try to keep your bedroom clean and well ventilated. If you are getting disturbed by any noise around, try to use earplugs to have a peacefull sleep.

- Be active during the day. Dont doze off during the day, as this may be an obstacle to your night sleep.

- Finally, sleep comfortably. Make a good and comfortable bed, stretch your legs and sleep comfortably. Dozing off on the Sofa, chair in uncomfortable positions is not a healthy habit.

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Treat Headaches by Breathing

Breathe Deep - Drive Headaches Away

RELAXATION exercises can help to relieve headaches, backaches and insomnia.
One of the simplest relaxation exercises is deep breathing, which will release endorphins (the body's very own painkillers) into our body.
Begin by breathing through your nostrils; inhale for five counts, silently saying the word "in" (concentrate on breathing deeply); fill your lower abdomen with air; count to five, and then exhale slowly, silently saying the word "out" as you let the air escape through your mouth; repeat this exercise for about two minutes; gradually you will be able to build up to ten counts or higher; increase your relaxation by imagining a peaaceful scene or by breathing in fresh air or pleasant smells.
Best ways to drive out Headaches
Headaches can be caused by a number of different reasons, and diet is only one area that could contribute. The most common causes of headaches are stress with associatd muscle tension, or hormones or medication or medical conditions like high blood pressure or water retention.
Ensure that you drink 6 to 8 glasses of water daily, and limit alcohol consumption to a maximum or abstain completely. Increase water intake if you are having alcohol.
Keep your blood sugars constant by eating regular meals, preferably with snacks in between, and limit intake of very sugary foods (e.g. sugar, jam, cool drinks, sweets, etc.) as these cause a rapid rise and resultant fall in sugar levels.
Eat high fibre foods to help keep blood sugar levels constant. Certain foods can trigger headaches. Dietary triggers are foods which are commonly found to trigger headaches or migraines in certain individuals.
However certain foods will affect different people differently, and you will need to identify which particular foods trigger your headaches. The most common trigger foods are:
Red wine, champagne and beer
Caffeinated beverages especially coffee, smart drinks, tea and carbonated beverges like
Coke
Cheese
chocolate and chocolate drinks
Peanuts and peanut butter
Foods containing Monosodium Glutamate (MSG) like packet or canned soups, sauces, instant pastas and Chinese foods. Foods high in other additives can also trigger headaches. avoid processed foods and learn to read labels on foods.
Salted and cured meats, dried meats, pickled herring and chicken livers may also be a problem.
Certain beans (broad lima, soya, lentils) and citrus fruits; avocados, raspberries and bananas.
In order to identify trigger foods, speak to a dietitian about keeping a food diary and doing exclusion tests.

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How to get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well. Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years. To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up. What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers. Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy. Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain. Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans). Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep. Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain. An all carbohydrate snack, especially one high in sugar, is less likely to help you sleep. It will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. Also, you will miss out on the sleep-inducing effects of tryptophan.

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